Mr.Cooper69 Logs the NEW Ergogenix ERGOBOLIC!

Page 2 of 6 First 1234 ... Last
  1. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by mattrag View Post
    Damn... You must be the buffest med student around...
    And with no chemical assistance?! You make me look bad... Lol

    Keep killing it so I have more motivation to push it without them goodies!
    Heh, my physique is far from impressive and I'm nowhere near happy with my body right now. That's what the grind is for though
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES

  2. Registered User
    mattrag's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jul 2011
    Location
    Hawaii
    Age
    29
    Posts
    10,027
    Rep Power
    335098

    Quote Originally Posted by mr.cooper69

    Heh, my physique is far from impressive and I'm nowhere near happy with my body right now. That's what the grind is for though
    I'd be happy with your avatar pic.... Haha. Damn. Well probably I'd be happy till I woke up the next day and still looked the same. Progress!!
    RecoverBro ELITE
  3. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    Quote Originally Posted by mr.cooper69 View Post
    Your approach to 5/3/1 sounds great (boring but big I take it?).
    Yes...exactly that. I'm adjusting to the extra volume and liking the leaning effects. BTW: great new avatar! Is it current? If so, your BF is definitely not 12% (as you said in the first post). I think if you can see your lower abs like in your avatar you are around 8-9%. 10 at the very most. Keep up the great work!

    Cheers,
    •   
       

  4. Registered User
    Wocheezy's Avatar
    Stats
    5'9"  230 lbs.
    Join Date
    Apr 2011
    Posts
    185
    Rep Power
    42088

    definitely in on this
  5. Registered User
    vicesoldier's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Mar 2011
    Location
    Burbank, CA
    Posts
    954
    Rep Power
    255466

    Snap, didn't know you were on this one. Def in!!
    Hybrid Performance Nutrition
    GetHybrid.net
    U.S. ARMY MP(CID)
  6. Registered User
    T-Bone's Avatar
    Join Date
    Jan 2004
    Location
    Northeastern United States
    Posts
    15,495
    Rep Power
    4204663

    Mr.Cooper has exceeded his storage capabilities.
  7. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by vicesoldier View Post
    Snap, didn't know you were on this one. Def in!!
    Welcome!

    Quote Originally Posted by Est1969 View Post
    Yes...exactly that. I'm adjusting to the extra volume and liking the leaning effects. BTW: great new avatar! Is it current? If so, your BF is definitely not 12% (as you said in the first post). I think if you can see your lower abs like in your avatar you are around 8-9%. 10 at the very most. Keep up the great work!

    Cheers,
    Thanks man. That pic was from 3 months ago. I have cut for 2 months and bulked for 1 month since that pic, but due to increased water retention/carbs on my bulk, my six-pack is fading. That pic was around 12%...people often grossly underestimate their BF%:

    http://thisiswhyyourejacked.com/a-bo...-picture-guide

    It's more than abs, it's also about separation in other muscles/limbs.

    Quote Originally Posted by Wocheezy View Post
    definitely in on this
    Welcome aboard

    Quote Originally Posted by T-Bone View Post
    Mr.Cooper has exceeded his storage capabilities.
    Cleared!

    Days 4-5 (5/17-5/18)

    So today was one of the sh!ttier workouts in recent memory. I honestly don't know why, but strength was down and I didn't hit my prescribed reps on 5/3/1. This is the earliest I've ever had to reset on 5/3/1, but having been injured and cutting weight throughout my run, I can't say it wasn't expected. My ankle really bothered me on squats today, to the point that I had to lean forward more than I would have liked. Regardless, ROM is a big deal to me, and I do not count squat reps if they are not ATG (butt within 6 inches of ground). I will occasionally have a set that goes only to parallel just to see where my weight stands on squats with what I consider half-ROM .

    Having not hit the prescribed reps, I can either reset or change routines. For the sake of keeping things interesting, I'm gonna switch things up before coming back to 5/3/1. I'm thinking about doing Layne's PHAT or Yate's style HIT. Any thoughts? I will do one more 5/3/1 workout for the sake of balance and to close out the week as planned.


    5/3/1 Macrocycle 5, C1 - Squat Day


    Weight: 172 lbs (still 172...very unusual considering I'm eating at a decent surplus. Ergobolic at work?)

    Core Work:

    ATG Back Squat

    200x5
    230x5
    260x4 (target was 5. I made it halfway up the 5th rep then decided if I push any harder my lower back will round. Now I was in a new gym, so when I went to fail, the safeties were about 6 inches lower than I'm accustomed to. However, this was actually quite scary because I squat ATG, so my body cannot physically go any lower and the so the 6-inch difference seemed impossible to make up. I ended up throwing the bar off my back and crawling out, haha. When you're in LA fitness with a bunch of "proper" people and you do something like that, the murmurs start. Gotta find me a Gold's Gym )

    Assistance Work:

    ATG Back Squat

    195x6
    195x6
    195x6
    195x6
    195x6

    Parallel Back Squat

    345x3

    Walking DB Lunges

    60sx9
    60sx9
    60sx9

    ATG Front Squat (first time doing this in over a year)

    135x8
    135x8
    135x8

    Leg Press, Full ROM (new gym so I was mostly just "feeling out" this machine)

    575x10
    615x7
    645x6 (bounced hard off the safety by accident on 1 of the reps)

    Lying Leg Curl

    125x10
    125x10
    125x9/fail
    125x9/fail
    125x9/fail

    Seated Calf Raises (new equipment)

    125x14

    Leg Extension (new equipment; 2 second hold at the top of each rep)

    170x12

    Cardio:

    I was officially diagnosed with a stress fracture, so I'm cutting out all "impact" cardio. This means I'm confined to the damn elliptical, but whatever. Didn't go as hard as I normally do today, but considering that my weight hasn't moved, I'm going to cut back on cardio without compromising pulmonary function during weightlifting.

    HIIT - Elliptical
    Cross-ramp setting: 6 (slight incline)

    9 total cycles of:

    1 minute walk
    20 second sprint

    Followed by a 1 minute cooldown walk

    Total calories burnt: 135
    Total time: 13 minutes


    Workout Notes:

    -Most of the notes are written above. I think it's time to transition to more of a hypertrophy split, so PHAT is probably my best bet, especially since I'm bulking right now and no longer seeking to simply maintain strength.
    -My preworkout EC posed no issues during the HIIT. Honestly, HIIT on the elliptical was more of a muscle workout than cardio. The burn was akin to lunges, and I'm sure I'll be sore tomorrow.

    Ergobolic Notes:

    -You know, I am pretty pleased with ergobolic so far. Ever since I started, my weight took a plunge and stayed there. This is likely due to some "drying out" effect that ergobolic confers, but the fact that I've kept weight off despite being in a decent surplus is encouraging. However, it's only been 5 days. If this trend continues for another week, I'd feel safe attributing it to ergobolic.
    -Sleep has been getting better since I started, despite the heat of summer. I have major sleep issues (insomnia/sleep paralysis), so the past 2 nights of deep sleep have been great and I'm seeing that other ergobolic users are noticing similar effects with sleep.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  8. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Day 6 (5/19)

    5/3/1 Macrocycle 5, D1 - Military Press Day


    Weight: 172 lbs

    Core Work:

    Military Press

    90x5
    100x5
    115x6

    Assistance Work:

    Seated DB Shoulder Press

    50x8
    50x8
    55x6
    55x6
    55x5

    Weighted Pullups/Chinups

    15x6 (Pullup)
    15x6 (Hammer Grip)
    15x6 (Hammer Grip)
    15x6 (Chin-Up)
    15x7 (Chin-Up)

    Flat BB Bench (trying to emphasize my chest since it lagged so far behind)

    145x9
    145x8
    145x8
    145x8

    E-Z Bar Skullcrusher (first time in 1 full year)

    65x10
    65x8
    65x8

    Incline DB Curls

    35x10
    35x10

    Lateral Raises

    20x14
    20x14

    Dips (haven't been able to do for a full year due to another unrelated injury at my sternum)

    BWx10

    Cable Crunches

    110x12

    Pec Deck

    145x12

    Seated Cable Row

    120x20

    Cardio:

    HIIT - Elliptical
    Cross-ramp setting: 6 (slight incline)

    10 total cycles of:

    1 minute walk
    20 second sprint

    Followed by a 1 minute cooldown walk

    Total calories burnt: 150
    Total time: 14 minutes, 20 seconds


    Workout Notes:

    -Since today was my last day of 5/3/1, I decided to do a little bit of everything to see which exercises I will incorporate into my next routine, which I expect will be Layne Norton's PHAT.
    -Trained fasted today with the exception of BCAAs and my preworkout concoction. HIIT was absolutely brutal, but it feels great to be done.

    Ergobolic Notes:

    -The sleep effects are very real at this point. The last time I slept this good was when I was using ZMA + L-Dopa + occasionally melatonin. I woke up this morning absolutely refreshed, and while I did not intend on training fasted right away, I felt so energized by my deep sleep that I decided to go straight to the gym.
    -On the occasions when I go to the bathroom at night, I am THIRSTY. I usually slam a full 20 oz water bottle throughout my few trips to the bathroom each night. I really believe ergobolic has rid me of excess water and has some sort of diuretic effect.
    -No sore joints as of yet...excellent.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  9. Registered User
    T-Bone's Avatar
    Join Date
    Jan 2004
    Location
    Northeastern United States
    Posts
    15,495
    Rep Power
    4204663

    I swear it said military presses- 900x5. I was gonna say, coop your shoulders must hurt pretty bad and how come you were crushed?
  10. Registered User
    vicesoldier's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Mar 2011
    Location
    Burbank, CA
    Posts
    954
    Rep Power
    255466

    Quote Originally Posted by T-Bone
    I swear it said military presses- 900x5. I was gonna say, coop your shoulders must hurt pretty bad and how come you were crushed?
    Since he usually presses a small mini cooper that's why he was crushed
    Hybrid Performance Nutrition
    GetHybrid.net
    U.S. ARMY MP(CID)
  11. Registered User
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Location
    Edinburg, Texas
    Age
    23
    Posts
    9,552
    Rep Power
    2428706

    Quote Originally Posted by mr.cooper69 View Post
    Day 6 (5/19)

    5/3/1 Macrocycle 5, D1 - Military Press Day


    Weight: 172 lbs

    Core Work:

    Military Press

    90x5
    100x5
    115x6

    Assistance Work:

    Seated DB Shoulder Press

    50x8
    50x8
    55x6
    55x6
    55x5

    Weighted Pullups/Chinups

    15x6 (Pullup)
    15x6 (Hammer Grip)
    15x6 (Hammer Grip)
    15x6 (Chin-Up)
    15x7 (Chin-Up)

    Flat BB Bench (trying to emphasize my chest since it lagged so far behind)

    145x9
    145x8
    145x8
    145x8

    E-Z Bar Skullcrusher (first time in 1 full year)

    65x10
    65x8
    65x8

    Incline DB Curls

    35x10
    35x10

    Lateral Raises

    20x14
    20x14

    Dips (haven't been able to do for a full year due to another unrelated injury at my sternum)

    BWx10

    Cable Crunches

    110x12

    Pec Deck

    145x12

    Seated Cable Row

    120x20

    Cardio:

    HIIT - Elliptical
    Cross-ramp setting: 6 (slight incline)

    10 total cycles of:

    1 minute walk
    20 second sprint

    Followed by a 1 minute cooldown walk

    Total calories burnt: 150
    Total time: 14 minutes, 20 seconds


    Workout Notes:

    -Since today was my last day of 5/3/1, I decided to do a little bit of everything to see which exercises I will incorporate into my next routine, which I expect will be Layne Norton's PHAT.
    -Trained fasted today with the exception of BCAAs and my preworkout concoction. HIIT was absolutely brutal, but it feels great to be done.

    Ergobolic Notes:

    -The sleep effects are very real at this point. The last time I slept this good was when I was using ZMA + L-Dopa + occasionally melatonin. I woke up this morning absolutely refreshed, and while I did not intend on training fasted right away, I felt so energized by my deep sleep that I decided to go straight to the gym.
    -On the occasions when I go to the bathroom at night, I am THIRSTY. I usually slam a full 20 oz water bottle throughout my few trips to the bathroom each night. I really believe ergobolic has rid me of excess water and has some sort of diuretic effect.
    -No sore joints as of yet...excellent.
    Pretty good workout Cy! , hope those injuries don't lag you behind much buddy , and freaking good strength you got on that back for those weighted pull/hammer/chin ups buddy! Keep it up , and make sure you DO wake up to go the bathroom hahaha having such deep sleep you wouldn't wanna wake up to a yellow mellow pond now would yah? hahaha
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
  12. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by T-Bone View Post
    I swear it said military presses- 900x5. I was gonna say, coop your shoulders must hurt pretty bad and how come you were crushed?
    Lol world record!

    Quote Originally Posted by vicesoldier View Post
    Since he usually presses a small mini cooper that's why he was crushed
    You know, I almost changed my username to MiniCooper back in the day.

    Quote Originally Posted by Celorza View Post
    Pretty good workout Cy! , hope those injuries don't lag you behind much buddy , and freaking good strength you got on that back for those weighted pull/hammer/chin ups buddy! Keep it up , and make sure you DO wake up to go the bathroom hahaha having such deep sleep you wouldn't wanna wake up to a yellow mellow pond now would yah? hahaha
    Thanks a lot buddy, I really appreciate you following along!

    Days 7-8 (5/20-5/21)

    PHAT DAY 1 - Upper Body Power


    Weight: 172.5 lbs

    Underhanded Barbell Row

    175x5
    175x5
    175x5

    Pullups/Chinups

    BW+15x7 (Pullup)
    BW+15x6 (Hammer-Grip Pullup)
    BW+15x7 (Chinup)
    BW+15x6 (Pullup)

    Flat DB Bench

    80sx4
    80sx4
    80sx5

    Dips

    BW+25x8
    BW+25x9

    Standing Barbell Military Press

    100x6
    100x6
    100x6

    Barbell Curls

    70x8
    70x8
    70x8

    Skullcrusher

    65x8
    65x8
    65x8

    Cable Crunches

    110x13

    Hanging Leg Raises

    BWx10/fail

    Cardio:

    LISS - Walking on Treadmill

    Time: 30 minutes
    Incline: 2.0
    Speed: 4.0 mph

    Time: 5 minutes
    Incline: 2.0
    Speed: 4.7 mph

    Time: 5 minutes
    Incline: 2.0
    Speed: 4.4 mph


    Workout Notes:

    -Pretty happy with this new routine already. Just the right amount of volume, and it there's not a lot of fluff.
    -I'm happy that my flat DB Bench already increased by 5 lbs per dumbbell in 1 week. I guess I should expect rapid strength gains on chest now that I've started training it seriously following the injury. It's like being a newbie again .

    Ergobolic Notes:

    -For all the great sleep I've been having this past week, I did not sleep a wink last night. A combination of the heat and a bothersome sore throat kept me up all night, mind racing but body fatigued. Hopefully tonight I can get back into the swing of things again. Overall, I do feel that ergobolic has contributed to how I feel on a day-to-day basis. I don't feel rundown due to my lack of sleep, and ergobolic does appear to help with feeling refreshed and wakeful.
    -As far as body composition goes, I've gained 1/2 a lb in the past 3 days and have gained a decent amount of strength on chest, so I think things are moving in the right direction there.
    -Is ergobolic supposed to make me feel warmer?
    -Still no sore joints or other annoying low-cortisol sides.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  13. Registered User
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Location
    Edinburg, Texas
    Age
    23
    Posts
    9,552
    Rep Power
    2428706

    Quote Originally Posted by mr.cooper69 View Post
    Lol world record!



    You know, I almost changed my username to MiniCooper back in the day.



    Thanks a lot buddy, I really appreciate you following along!

    Days 7-8 (5/20-5/21)

    PHAT DAY 1 - Upper Body Power


    Weight: 172.5 lbs

    Underhanded Barbell Row

    175x5
    175x5
    175x5

    Pullups/Chinups

    BW+15x7 (Pullup)
    BW+15x6 (Hammer-Grip Pullup)
    BW+15x7 (Chinup)
    BW+15x6 (Pullup)

    Flat DB Bench

    80sx4
    80sx4
    80sx5

    Dips

    BW+25x8
    BW+25x9

    Standing Barbell Military Press

    100x6
    100x6
    100x6

    Barbell Curls

    70x8
    70x8
    70x8

    Skullcrusher

    65x8
    65x8
    65x8

    Cable Crunches

    110x13

    Hanging Leg Raises

    BWx10/fail

    Cardio:

    LISS - Walking on Treadmill

    Time: 30 minutes
    Incline: 2.0
    Speed: 4.0 mph

    Time: 5 minutes
    Incline: 2.0
    Speed: 4.7 mph

    Time: 5 minutes
    Incline: 2.0
    Speed: 4.4 mph


    Workout Notes:

    -Pretty happy with this new routine already. Just the right amount of volume, and it there's not a lot of fluff.
    -I'm happy that my flat DB Bench already increased by 5 lbs per dumbbell in 1 week. I guess I should expect rapid strength gains on chest now that I've started training it seriously following the injury. It's like being a newbie again .

    Ergobolic Notes:

    -For all the great sleep I've been having this past week, I did not sleep a wink last night. A combination of the heat and a bothersome sore throat kept me up all night, mind racing but body fatigued. Hopefully tonight I can get back into the swing of things again. Overall, I do feel that ergobolic has contributed to how I feel on a day-to-day basis. I don't feel rundown due to my lack of sleep, and ergobolic does appear to help with feeling refreshed and wakeful.
    -As far as body composition goes, I've gained 1/2 a lb in the past 3 days and have gained a decent amount of strength on chest, so I think things are moving in the right direction there.
    -Is ergobolic supposed to make me feel warmer?
    -Still no sore joints or other annoying low-cortisol sides.
    You know its my pleasure to follow along bud!

    Hm...seems the cortisol control does work , and the formula seems to have come along with pretty likeable results in the sleep and mood department also. Get well on the throat and don't let yourself get sick ! I wish I could be going up in weight as slow and lean as you are doing it man...I would rather that than the express way to fatty town my body seems to have taken in the past 2 weeks :S! Other than that , i do suppose that Black Tea might have a slight thermogenic effect , but don't quote me on that
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
  14. Registered User
    FL3X MAGNUM's Avatar
    Stats
    6'5"  220 lbs.
    Join Date
    Jan 2010
    Location
    Michigan
    Age
    28
    Posts
    11,389
    Rep Power
    4152957

    So is this a supplement log or a gay chat room? Lol.
    So much man love <3
    Genomyx Rep
    www.genomyx.com
  15. Registered User
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Location
    Edinburg, Texas
    Age
    23
    Posts
    9,552
    Rep Power
    2428706

    Quote Originally Posted by FL3X MAGNUM View Post
    So is this a supplement log or a gay chat room? Lol.
    So much man love <3
    Says the guy that sends nudes to get compliments ;p! Jelly FL3X? Want some? hahahaha
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
  16. Registered User
    mattrag's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jul 2011
    Location
    Hawaii
    Age
    29
    Posts
    10,027
    Rep Power
    335098

    Dang switching to PHAT! I could never do the volume in those.
    I mean I did HST but PHATmhas the power aspect to it so I would just get battered lol m
    Sorry to hear about the injury, hopefully lessening the impact will lead to some recovery.
    Keep hitting it hard man.
    RecoverBro ELITE
  17. Team Anabolic
    Board Sponsor
    UNCnate's Avatar
    Join Date
    Sep 2006
    Posts
    1,292
    Rep Power
    25881

    In for support!

  18. Registered User
    Jonbero's Avatar
    Stats
    5'11"  180 lbs.
    Join Date
    Nov 2011
    Location
    Europe
    Posts
    739
    Rep Power
    18082

    Quote Originally Posted by FL3X MAGNUM View Post
    So is this a gay chat room or a gay chat room? Lol.
    So much man love <3
    Maybe all this man love is whats making you warmer coop.

    I like your new program, looks very similar to Layne Norton's PHAT program I'm using atm.
    I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." -Muhammad Ali
  19. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by Celorza View Post
    You know its my pleasure to follow along bud!

    Hm...seems the cortisol control does work , and the formula seems to have come along with pretty likeable results in the sleep and mood department also. Get well on the throat and don't let yourself get sick ! I wish I could be going up in weight as slow and lean as you are doing it man...I would rather that than the express way to fatty town my body seems to have taken in the past 2 weeks :S! Other than that , i do suppose that Black Tea might have a slight thermogenic effect , but don't quote me on that
    Dude, you are doing great. Early weight gain in a bulk is expected as your body adjusts to the increased calories, replenishes glycogen stores, and holds more water overall.

    Quote Originally Posted by FL3X MAGNUM View Post
    So is this a supplement log or a gay chat room? Lol.
    So much man love <3
    Your avi...my mouth...now

    Quote Originally Posted by mattrag View Post
    Dang switching to PHAT! I could never do the volume in those.
    I mean I did HST but PHATmhas the power aspect to it so I would just get battered lol m
    Sorry to hear about the injury, hopefully lessening the impact will lead to some recovery.
    Keep hitting it hard man.
    The volume is actually pretty intense and I really felt it today. That said, I am loving it!

    Quote Originally Posted by UNCnate View Post
    In for support!
    Thanks brother!

    Quote Originally Posted by Jonbero View Post
    Maybe all this man love is whats making you warmer coop.

    I like your new program, looks very similar to Layne Norton's PHAT program I'm using atm.
    It is indeed very similar. I had to change some of the exercises simply because I need to work around my injury + I know what my body responds best to.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  20. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Days 9 (5/22)

    PHAT DAY 2 - Lower Body Power


    Weight: 171 lbs

    Deadlift

    365x4
    365x4
    365x4
    405x1 (added a single for the hell of it. gonna try to throw on 5 lbs every week until I plateau. single was easy today but that's how progression works, gotta start low).

    Front Squat

    165x5
    165x5
    165x5

    Hack Squat Machine

    384x6
    384x6

    Leg Press - Full ROM

    625x7
    625x7

    Good Morning

    145x6
    145x6
    145x6

    Lying Leg Curl

    130x7
    130x7

    Standing Calf Raises

    140x8
    140x8
    140x8

    Seated Calf Raises

    135x10
    135x10

    Cable Crunches

    120x7

    Hanging Leg Raises

    BWx11/fail

    Cardio:

    HIIT - Elliptical
    Cross-ramp setting: 6 (slight incline)

    11 total cycles of:

    1 minute walk
    20 second sprint

    Followed by a 1 minute cooldown walk

    Total calories burnt: 165
    Total time: 15 minutes, 40 seconds

    Workout Notes:

    -This was a great training session, but it was extremely weird. I took the following preworkout (fasted): BCAAs, EC stack, 2g ALCAR, 2g PLCAR, 8g Citrulline Malate (all SNS ), and my 2 ergobolic caps. I don't know what was going on, but I was getting lightheaded before even doing a single set. I felt like passing out/dizzy after each set of deadlifts and the feeling continued throughout the session. I've done this combination numerous times with no issue, so I was quite shocked. My performance did not suffer, but I was a little worried as I went from set to set as my BP dipped pretty low, spontaneously.
    -On the flip side, HIIT was unusually easy. I guess excessive vasodilation can be a good thing in some circumstances, but I'm still unsure as to why the sole vasodilators I took (caffeine and citrulline malate) affected me so profoundly today.

    Ergobolic Notes:

    -So despite eating in a pretty large caloric surplus, I am down 1 lb from yesterday and about 9 total lbs in one week. Obviously the 8 or so pounds that I dropped overnight were pretty much extra water I was holding, but it's interesting that I'm getting stronger and eating more, and yet my weight is either stagnant or getting lower. I look better in the mirror and it does appear that hypertrophy/fullness is present, and with no other supplements besides the basics and EC preworkout only, I'd have to give some credit to Ergobolic.
    -Sleep was great again. Got 10 hours of uninterrupted sleep, a true rarity for me.
    -I am getting lots of night sweats, and have been since starting ergobolic. At first I thought it was the weather, but last night was cool and I still got the night sweats. Not sure what may be causing this, but I don't really mind.
    -All in all, I'm over a week into Ergobolic and I am pleased so far .
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  21. Registered User
    theniteman's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2012
    Posts
    837
    Rep Power
    214978

    10 hours of uninterrupted sleep would be a dream come true for me haha good work Coop
    MY I-FORCE NUTRITION INTIMIDATE/REVERSITOL V2 SPONSORED LOG (PICS)

    http://anabolicminds.com/forum/supplement-reviews-logs/202817-here-we-go-2.html
  22. Registered User
    mattrag's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jul 2011
    Location
    Hawaii
    Age
    29
    Posts
    10,027
    Rep Power
    335098

    Sounds like its a doing a pretty good job.
    RecoverBro ELITE
  23. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by theniteman View Post
    10 hours of uninterrupted sleep would be a dream come true for me haha good work Coop
    Thanks man...it felt great.

    Quote Originally Posted by mattrag View Post
    Sounds like its a doing a pretty good job.
    Indeed it is!

    Days 10-11 (5/23-5/24)

    PHAT DAY 3 - Shoulders and Back Hypertrophy


    Weight: 172 lbs

    Overhand Barbell Rows (explosive training)

    125x3
    125x3
    125x3
    125x3
    125x3
    125x3

    Pullups/Chinups

    BWx9 (Hammer-Grip Pullups)
    BWx9 (Pullups)
    BWx9 (Chinups)

    Seated Cable Row

    135x10
    135x10
    135x10

    Dumbbell Row

    65x13
    65x13

    Close-Grip Lat Pulldown

    135x16
    135x16

    Seated DB Shoulder Press

    45x10
    45x10
    45x10

    Upright Row

    75x12
    75x12

    Lateral Raises

    20x13
    20x13
    20x13

    Cable Crunches

    120x7

    Hanging Leg Raises

    BWx12/fail

    Abdominal Crunch machine


    80x10

    Cardio:

    Row Machine:

    LISS - 10 minutes

    HIIT-
    10 total cycles of:

    1 minute slow
    30 seconds intense

    Ended with a 2-minute all-out "sprint"

    Workout Notes:

    -Great workout, great pumps, great mind muscle connection. Very pleased.

    Ergobolic Notes:

    -Let's see. Still at 172 lbs. Definite recomposition effects as LBM appears to have increased while fat seems to have decreased.
    -Sleep continues to be awesome.
    -I feel a lot more relaxed throughout the day.
    -Overall, I feel like my glycogen is being spared, as evidenced by increased fullness even on low carb days.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  24. Registered User
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Location
    Edinburg, Texas
    Age
    23
    Posts
    9,552
    Rep Power
    2428706

    Quote Originally Posted by mr.cooper69

    Thanks man...it felt great.

    Indeed it is!

    Days 10-11 (5/23-5/24)

    PHAT DAY 3 - Shoulders and Back Hypertrophy

    Weight: 172 lbs

    Overhand Barbell Rows (explosive training)

    125x3
    125x3
    125x3
    125x3
    125x3
    125x3

    Pullups/Chinups

    BWx9 (Hammer-Grip Pullups)
    BWx9 (Pullups)
    BWx9 (Chinups)

    Seated Cable Row

    135x10
    135x10
    135x10

    Dumbbell Row

    65x13
    65x13

    Close-Grip Lat Pulldown

    135x16
    135x16

    Seated DB Shoulder Press

    45x10
    45x10
    45x10

    Upright Row

    75x12
    75x12

    Lateral Raises

    20x13
    20x13
    20x13

    Cable Crunches

    120x7

    Hanging Leg Raises

    BWx12/fail

    Abdominal Crunch machine

    80x10

    Cardio:

    Row Machine:

    LISS - 10 minutes

    HIIT- 10 total cycles of:

    1 minute slow
    30 seconds intense

    Ended with a 2-minute all-out "sprint"

    Workout Notes:

    -Great workout, great pumps, great mind muscle connection. Very pleased.

    Ergobolic Notes:

    -Let's see. Still at 172 lbs. Definite recomposition effects as LBM appears to have increased while fat seems to have decreased.
    -Sleep continues to be awesome.
    -I feel a lot more relaxed throughout the day.
    -Overall, I feel like my glycogen is being spared, as evidenced by increased fullness even on low carb days.
    Sounds like a solid product bro, recomp effects and cortisol control, that's aces in my books. Keep repping it out Cy good workout bro!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
  25. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by Celorza View Post
    Sounds like a solid product bro, recomp effects and cortisol control, that's aces in my books. Keep repping it out Cy good workout bro!
    Thanks for following along brother!
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  26. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Day 12 (5/25)

    PHAT DAY 4 - Lower Body Hypertrophy


    Weight: 170 lbs

    ATG Back Squat (Explosiveness training)

    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    ATG Back Squat

    175x9
    175x9
    175x9

    Walking DB Lunges

    50sx13
    50sx13

    Leg Extensions

    130x18
    130x18
    130x18

    Romanian Deadlift (with 25 lb plates instead of 45 lb plates for extra ROM, very slow negatives)

    225x9
    225x9
    225x9

    Lying Leg Curl

    105x12
    105x12

    Seated Leg Curl

    70x20
    70x20

    Standing Calf Raises

    105x11
    105x11
    105x11
    105x11

    Seated Calf Raises

    110x15
    110x15
    110x15

    Abdominal Crunch Machine

    80x12

    Hanging Leg Raises

    BWx13/fail

    Cardio:

    HIIT - Elliptical
    Cross-ramp setting: 6 (slight incline)

    12 total cycles of:

    1 minute walk
    20 second sprint

    Followed by a 1 minute cooldown walk

    Total calories burnt: 185
    Total time: 17 minutes

    Workout Notes:

    -I am really loving PHAT so far. With my previous routine (5/3/1), my goal was to move the maximum amount of weight each time I stepped up to the plate. Rest periods were longer and I was pushing double the weight that I used in many of today's exercises. HOWEVER, like any other strength routine, I wasn't totally isolating a bodypart or getting the mind-muscle connection that I would hope. Rather, the focus was constantly on exploding upwards with the core, and recruiting as many muscle fibers and possible. Today, I got a true taste of hypertrophy training, something I haven't felt in a long time. My CNS didn't get tired by workout's end, but my body...the burn was intense. 13 rep lunges with 50 lb dumbbells and slow, controlled form took a TON out of me. Cardio topped it all off. The volume on this routine is really something else, but I love it.

    Ergobolic Notes:

    -Sleep is great and I'm starting to get more lucid/vivid dreams than normal.
    -Body composition continues to improve. The recomposition effects seem more present than ever, as I am down 2 lbs since a week ago while eating more and looking fuller.
    -Does ergobolic enhance the effects of stimulants? Every time I take it preworkout with EC, the EC becomes far more anxiogenic and I get the jitters. Not a big deal, just something I've noticed.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  27. Registered User
    bdcc's Avatar
    Join Date
    Feb 2009
    Location
    Oxford, England
    Posts
    10,153
    Rep Power
    10502186

    Are these all in a straight sets format?

    You have some strong potential for pairing antagonistic exercises.
    PES Representative
    http://pescience.com/insider
    http://selectprotein.com
  28. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by bdcc View Post
    Are these all in a straight sets format?

    You have some strong potential for pairing antagonistic exercises.
    I pair every antagonistic exercise on this day and others. However, I post my logs in the format that Norton uses for his PHAT. It's honestly the best way to go as far as maintaining strength throughout the workout.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  29. Registered User
    bdcc's Avatar
    Join Date
    Feb 2009
    Location
    Oxford, England
    Posts
    10,153
    Rep Power
    10502186

    You mean antagonistic exercises decreasing the performance drop off curve? This is why I use them religiously.

    When I saw your routine it is posted like it was in straight sets and I was about to go mental at you, never mind, please continue lol.
    PES Representative
    http://pescience.com/insider
    http://selectprotein.com
  30. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by bdcc View Post
    You mean antagonistic exercises decreasing the performance drop off curve? This is why I use them religiously.

    When I saw your routine it is posted like it was in straight sets and I was about to go mental at you, never mind, please continue lol.
    That's exactly what I mean. In some cases, the pump from one body part actually aids contractions for the antagonistic part (pumped biceps propelling my tri's on skullcrushers come to mind).
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  31. Registered User
    ErgoGenix's Avatar
    Join Date
    Apr 2011
    Posts
    37
    Rep Power
    18002

    Cy,

    There are some reports that Sutherlandia can enhance the effect of other products.
  32. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by ErgoGenix View Post
    Cy,

    There are some reports that Sutherlandia can enhance the effect of other products.
    It definitely seems to enhance the effects of stims and/or citrulline malate, as I'm noticing not only increased energy but also reduced blood pressure. Very cool ingredient.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  33. Registered User
    vicesoldier's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Mar 2011
    Location
    Burbank, CA
    Posts
    954
    Rep Power
    255466

    Quote Originally Posted by mr.cooper69

    It definitely seems to enhance the effects of stims and/or citrulline malate, as I'm noticing not only increased energy but also reduced blood pressure. Very cool ingredient.
    Can't wait to try it myself
    Hybrid Performance Nutrition
    GetHybrid.net
    U.S. ARMY MP(CID)
  34. Registered User
    mattrag's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jul 2011
    Location
    Hawaii
    Age
    29
    Posts
    10,027
    Rep Power
    335098

    wow coop, amazing work here. gaining muscle and losing fat it seems eh? good stuff.
    RecoverBro ELITE
  35. Registered User
    Whacked's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Apr 2006
    Location
    Cali
    Posts
    5,414
    Rep Power
    481949

    Good luck COOP!

    PS: How would this stuff compare to ReduceXT or LeanXtreme as this is also a cortisol-modulating supp correct?
    A-Minds HYPE-SLAYER! All posts & feedback are guaranteed to be unsolicited and legit
    "The fear of the LORD is the beginning of knowledge. Fools despise wisdom & instruction"
    Proverbs 1:7
  36. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by vicesoldier View Post
    Can't wait to try it myself
    Thus far, I am a fan!

    Quote Originally Posted by mattrag View Post
    wow coop, amazing work here. gaining muscle and losing fat it seems eh? good stuff.
    Seems to be the case!

    Quote Originally Posted by Whacked View Post
    Good luck COOP!

    PS: How would this stuff compare to ReduceXT or LeanXtreme as this is also a cortisol-modulating supp correct?
    LX and Reduce XT are very different in their MOAs in relation to Ergobolic. The best analogy I can give is that Ergobolic is adaptogenic whereas LX/Reduce XT are more for dedicated cortisol control and control-mimetic effects like reduced adipocyte differentiation, reduced adipogenesis, and increased RMR. Honestly, I see no issue with stacking them, as Ergobolic has other effects that are unique and favorable, such as substrate shifts during non-training periods and the ever-so-intriguing momordica. Not to mention some other cool effects I'm noticing like enhanced effects from stimulants.


    Day 13 (5/26)

    PHAT DAY 5 - Chest and Arms Hypertrophy


    Alas, my two weakest bodyparts

    Weight: 169 lbs

    Flat BB Bench (Explosiveness training)

    125x3
    125x3
    125x3
    125x3
    125x3
    125x3

    Incline DB Bench (Setting: 5)

    60x10
    60x10
    60x10

    Wide-Chest Hammer Press

    192x13
    192x13

    Incline Cable Flyes (2nd lowest setting)

    20x15 (I'm assuming each plate is 10 lbs)
    20x15

    E-Z Bar Preacher Curl (assuming 35 lb E-Z Bar)

    65x11
    65x11
    65x11

    DB Concentration Curl

    25x12
    25x12

    Straight Bar Spider Curls Bracing Upper Body Against Preacher Rack (Assuming 35 lb straight bar)

    45x15
    45x15

    Seated Overhead Tricep Extension Using E-Z Bar

    55x11
    55x11
    55x11

    Rope Pushdowns

    40x13
    40x13

    Cable Kickbacks (3rd lowest setting, using no attachment)

    12.5x16
    12.5x16

    Cable Crunches

    120x7

    Hanging Leg Raises

    BWx14/fail

    Cardio:

    HIIT - Elliptical
    Cross-ramp setting: 6 (slight incline)

    13 total cycles of:

    1 minute walk
    20 second sprint

    Followed by a 1:40 (1 minute, 40 seconds) cooldown walk

    Total calories burnt: 200
    Total time: 19 minutes

    Workout Notes:

    -Much like yesterday, I took the concept of hypertrophy training to heart. I drastically reduced all my usual weight and instead focused on slow, controlled contractions. The burn was intense oftentimes, as 15-rep sets at a drawn-out pace with slow negatives really does a number on the muscle. But of course, the pump was great.
    -I'm chalking up with 1 lb loss of weight to water weight. I also did one of those electronic bodyfat-testing machines that are extremely inaccurate and it came out to 11% BF on the dot. I feel like I'm around 12%, but it's tough to tell given a weight reduction in the presence of excess calories. Pretty nice if you ask me.

    Ergobolic Notes:

    -Just like yesterday, Ergobolic seemed to prolong and enhance the effects of my preworkout EC dose. Sleep was great again and I woke up extremely refreshed. Overall mood has improved and stress levels are down for sure. This may also be due to my lifestyle change in summer time, but the effects are there.
    -About 2 weeks in and body composition appears to be shifting favorably. While I had intended this period to be a slow bulk, it looks like I'm gonna happily stick with a recomp. I seem to be losing fat without any strength loss and even apparent muscle gain, so I'll keep doing what I'm doing.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  37. Registered User
    Whacked's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Apr 2006
    Location
    Cali
    Posts
    5,414
    Rep Power
    481949

    Nice log. Props buddy. Kill it Coop!
    A-Minds HYPE-SLAYER! All posts & feedback are guaranteed to be unsolicited and legit
    "The fear of the LORD is the beginning of knowledge. Fools despise wisdom & instruction"
    Proverbs 1:7
  38. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by Whacked View Post
    Nice log. Props buddy. Kill it Coop!
    Thanks my friend!

    Days 14-15 (5/27-5/28)

    PHAT DAY 6 - Upper Body Power


    Weight: Did not weigh in

    Underhanded Barbell Row

    180x5
    180x5
    180x5

    Pullups/Chinups

    BW+15x7 (Pullup)
    BW+15x7 (Hammer-Grip Pullup)
    BW+15x7 (Chinup)
    BW+15x7 (Pullup)

    Flat DB Bench

    80sx5
    80sx5
    80sx5

    Dips

    BW+35x8
    BW+35x8

    Standing Barbell Military Press

    100x7
    100x6
    100x6

    Barbell Curls

    70x9
    70x8
    70x8

    Skullcrusher

    65x8
    65x8
    65x8

    Abdominal Crunch Machine

    90x10

    Hanging Leg Raises

    BWx12/fail

    Cardio:

    HIIT: Rowing Machine

    20 cycles of:

    1 minute slow
    30 seconds fast

    Followed by a 1 minute cooldown.

    Total time: 31 minutes

    Workout Notes:

    -Solid all-around workout, felt great throughout. Strength increased on all lifts except for skullcrushers, which pretty much stayed the same simply because I had done so many pressing exercises earlier in the routine and my tri's were shot.

    Ergobolic Notes:

    -This stuff makes me sleep so deeply. I had to struggle to wake up this morning after getting 9 hours of sleep, both of which are rarities for me.
    -The stimulant-enhancing effect is very real. Today, I took ergobolic and EC preworkout. Nothing else. I don't know how, but it amplifies the central effects of EC tremendously: I feel stimmed up to the point that it feels like its my first time ever taking EC, feet start tapping, palms start sweating...it's GREAT. I wonder if this product has potential as something to combine with stims in those who are overly tolerant.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  39. Team Anabolic
    Board Sponsor
    UNCnate's Avatar
    Join Date
    Sep 2006
    Posts
    1,292
    Rep Power
    25881

    How do you like the PHAT program? I've used it a few times and like it.

  40. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,441
    Rep Power
    5913432

    Quote Originally Posted by UNCnate View Post
    How do you like the PHAT program? I've used it a few times and like it.
    You know, the volume is really up there, but I dig it so far. More importantly, since my diet is relatively constant, the combination of PHAT and ergobolic has had positive and noticeable effects on body composition. I believe I am losing weight because I am doing training + cardio for one extra day a week vs 5/3/1, which is adding a weekly deficit of ~500 extra calories.

    Day 16 (5/29)

    PHAT DAY 7 - Lower Body Power


    Weight: 168.5 lbs

    Deadlift

    365x5
    365x4
    365x4
    410x1

    Front Squat

    175x4
    175x4
    175x4

    Hack Squat Machine

    384x7
    384x7

    Leg Press - Full ROM

    630x7
    630x7

    Good Morning

    145x7
    145x7
    145x7

    Lying Leg Curl

    130x8
    130x8

    Standing Calf Raises

    140x9
    140x8
    140x8

    Seated Calf Raises

    137.5x10
    137.5x10

    Abdominal Crunch Machine

    90x11

    Hanging Leg Raises

    BWx13/fail

    Cardio:

    HIIT - Elliptical
    Cross-ramp setting: 6 (slight incline)

    14 total cycles of:

    1 minute walk
    20 second sprint

    Followed by a 1:20 (1 minute, 20 second) cooldown walk

    Total calories burnt: 215
    Total time: 20 minutes

    Workout Notes:

    -Felt great all workout. Deadlifts felt lighter than last week. I bumped up all weight and/or reps by a hair, and still hit them all with relative ease. The one exception was the leg press, but I think they hadn't properly lubricated the sled, because even the first rep of every set felt impossible. Still, managed to bang out the sets and even up the weight.

    Ergobolic Notes:

    So here's what we're looking at after a little over 2 weeks:

    -I am slowly making strength gains.
    -I am losing weight.
    -I appear to be gaining muscle and losing fat (recomping).
    -I am sleeping better than ever.
    -I get a very strong stimulant effect when I combine Ergobolic with another stimulant.
    -My mood overall has improved, which may or may not be environmentally-related.

    So far, I'd say it's doing its job
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  •   

      
     

Similar Forum Threads

  1. Replies: 26
    Last Post: 03-28-2012, 12:02 PM
  2. Nimbus Nutrition Tester Logs (Reviews, Logs, Mini Logs)
    By Colden in forum Company Promotions
    Replies: 11
    Last Post: 10-23-2008, 12:14 PM
  3. Nimbus Nutrition Tester Logs (Reviews, Logs, Mini Logs)
    By Colden in forum Supplement Logs
    Replies: 0
    Last Post: 10-17-2008, 03:37 PM
  4. Replies: 0
    Last Post: 10-17-2008, 03:35 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in